Daily Workout

Weight Lifting Club

Tuesday, August 21st, 2018

Weightlifting
Weightlifting

Tuesday
Muscle Snatch from floor x5x5
PS+OHSQ 50×2, 60×2, 70×2, 80×2
SN 80×2
PC+FS 50×2, 60×2, 70×2
CL 80×2
BS 50×3, 60×3, 70×3, 80×5

Swole

Tuesday
A. Bench press; 60×3, 70×3, (80×3, 85×2, 90×1)2
B. Weighted pull up; 3.2.1.3.2.1 – rest :60 bt. Lifts
C1. Negative bench press w/ assistance for 5sec. Lower for 3 reps x 3 sets (same weight as last week)
C2. Standing high cable rows x 8 x 3
D1. Lat pull downs x 10×3
D2. Tricep kickbacks x 8/side x 3
E. V-ups x 50 reps

Monday, August 20th, 2018

Weightlifting
Weightlifting

Monday
CL (blocks at Knee) 50×2, 60×2, 70×2 (2)
CL (hang at knee) 70×2, 80×2
CL (pause at knee) 80×2
Cl 80×2
FS 50×3, 60×3, 70×3, 80×3
Seated Good Mornings x5x5
Supinated rows x 10-15 reps x 5 sets
One Arm Rows x 10-15 reps x 5 sets, each arm
Crunch Circuit

Swole

Monday
A. Back Squat
60×3
70×3
(80×4, 85×1)3
B. Good Mornings x 8 x5 sets
C1.Weighted nordic curls x 5×3
C2. Front squat; 70x4x3 sets
D1. Uneven carry (side and front rack) x 50’/side x 3
D2. Side plank hold x :20/side x 3

Sunday, August 19th, 2018

Weightlifting
Weightlifting

Sunday
Off

Swole

Sunday
Off

Saturday, August 18th, 2018

Weightlifting
Weightlifting

Saturday
PP + J 50×2 (2) (press, jerk, press, jerk), 60×2 (2), 70×2 (2)
Jerk BTN 80×2 (2)
Close Grip OHSQ x5x5
Reverse Lunges x 10 to each leg x 4
Straight Bar Curls x 10-15 reps x 5 sets
Band Tricep Push Downs x 10-15 reps x 5 sets- superset
Finger Curls x10 reps x 3 sets

Swole

Saturday
A. Bench press w/ bands for 3 reps OtM x 10 minutes @ 60%
B. Strict chin ups x 50 reps
C1. Seated barbell z-press x 10×3
C2. Baned pull aparts x 20×3
D1. Preacher curls x 15 x 2 sets
D2. Fench curl x 15 x 2 sets
E. Wrist curls x 50 reps

Friday, August 17th, 2018

Weightlifting
Weightlifting

Friday
SN (Hang at mid-Thigh) 50×3, 60×3, 70×3
SN pause at knee 70×3, 80×2
SN 80×2
SN High Pulls, hang at mid thigh 80×2 (3)
SN Pull w/ Shrug and Hold 90×2 (2), 100x 1 (2)
SN Grip Push press x5x5- medium heavy
Pause BS 50×3, 60×3, 70×3 (3), 80×2 (3)
Crunch Circuit

Swole

Friday
2 minute versa climber
2 minute run
2 minute bike
7 rounds

Thursday, August 16th, 2018

Weightlifting
Weightlifting

Thursday
Off

Swole

Thursday
A. Barbell split stance squat x 8/side x 3
B. Single leg Good mornings x 10/side x 4
C1. Banded GH Raise x 8x 3
C2. Heavy 50’ sled push x 3 sets
D. Arch ups x 50
E. V-ups x 50

Wednesday, August 15th, 2018

Wednesday
SN w/ pause at knee 50×2, 60×2, 70×2
CL+FS+J 50×2, 60×2, 70×2, 80×2
CL DL 70×3, 80×3, 90×3 (3), 100×2 (3)
Arnold Presses x 10-15 reps x 5 sets
Landmine x 10 x 3

Swole

Wednesday

Off

Tuesday, August 14th, 2018

Tuesday
Muscle Snatch from floor x5x5
PS+OHSQ 50×2, 60×2, 70×2, 80×2
SN 80×2 (3)
PC+FS 50×2, 60×2, 70×2
CL 80×2 (3)
BS 50×3, 60×3, 70×3, 80×3 (3)

Swole

Tuesday
A. Incline DB bench press – 8 RM in 5 sets
B. Barbell prone wide grip bent over row x 5×5
C1. Negative bench press w/ assistance for 5sec. Lower for 2 reps x 3 sets
C2. Neutral grip kb rows x 8 x 3
D1. DB lat pull overs x 15×2
D2. OH tricep ext. x 15×2
E. Single arm farmers walk x 100’x2 sets

Weightlifting
Weightlifting

Monday, August 13th, 2018

Weightlifting
Weightlifting

Monday
CL (blocks at Knee) 50×2, 60×2, 70×2 (2)
CL (hang at knee) 70×2 (2), 80×2
CL (pause at knee) 80×2 (2)
Cl 80×2
FS 50×3, 60×3, 70×3 (3), 80×3 (3)
Seated Good Mornings x5x5
Supinated rows x 10-15 reps x 5 sets
One Arm Rows x 10-15 reps x 5 sets, each arm
Crunch Circuit

Swole

Monday
A. Back Squat
60×3
70×3
(80×4, 85×1)2
B. Sumo Rack pull from knees w/ straps; heavy double in5 attempts
C1.Nordic curls x 10×3
C2. Sandbag low box Anderson squats x heavy set of 5 reps in 3 sets
D. Kneeling crunches x 50 reps

Weightlifting
Weightlifting

Sunday, August 12th, 2018

Weightlifting
Weightlifting

Sunday
Off

Swole

Sunday
Off